Wall slides

Wall slides are a standing shoulder exercise: with your back and forearms against a wall, you slide your arms from a W up towards a Y and back down. They work the shoulders and shoulder blades, with the upper back helping. Use them during a desk break or on waking.

Also called scapular wall slides.

Works: Shoulders and shoulder blades; also upper back
Time: About 30 sec
Kit: A wall
Intensity: 2 of 5 on Prep's scale

Do this in Prep

Updated 13 Oct 2026 · By the Prep team

How to do it

How to do wall slides.

Slide up and down for about 30 seconds. Stop before you have to arch your back or force your arms to the wall.

Step 1
Set your arms in a W
Stand with your back comfortably against a wall, feet hip-width apart and a small step forward. Keep both feet flat and knees soft. Bend your elbows into a W, with the backs of your hands and forearms resting lightly on the wall. Keep your head neutral without forcing it back.
Step 2
Slide toward a Y and lower
Slowly slide both arms upward toward a Y while keeping easy contact with the wall. Let your shoulder blades move naturally as your arms rise, keeping your neck relaxed and ribs steady. Stop before you need to arch your back, force contact or push through pain. Lower smoothly to the W and repeat.

Form

Wall slides form.

Gentle work through the shoulders and upper back, with light contact against the wall.

Keep

Keep wall contact lightStop before you have to force wrists or head back.
Let shoulder blades move
Keep ribs comfortableUse a lower reach if your back arches.

Common mistakes

Pinning the shoulder blades downAllow them to move as the arms rise.
Forcing the arms overhead

Easier version: Slide less farStop at a lower, comfortable arm height.
Harder version: Slow the slideRaise and lower smoothly without adding weight.
When to stop: Stop if the arm slide causes pain; do not push through it.

Questions